Directions: Perform my Dynamic Warm-Up exercises
at “beginning” of workout for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

OBJECTIVE: Open up hips & spinal column.

1. Sit on ground then cross one foot over opposite knee.

2. Gently twist body towards outside of the leg that is crossed as you push one elbow into outside of same knee.

3. As you twist, look behind your body so you get spinal rotation from tailbone to skull.

4. Hold stretch 20-30 seconds.

Tips: This is another great stretch for hips and a little easier to do than the Pretzel Cross-Knee.  The keys points are to "twist" your body as you "push in" on knee with elbow--these techniques will give you the best back and hip stretch possible.

• The biggest mistake I see on this one is people not twisting enough--part of the reason is they get lazy or don't know the technique well enough, but sometimes they are simply too tight to twist their backs.  A few can barely cross their legs into the starting position.  If it is still too difficult, try some of the other Mobility Exercises for hips and glutes.

• Flexibility Exercise Handout (Directions)
• Flexibility Exercise Handout (Organizer List Only)

*Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

 RonJones.Org | Back to BodyXercise Library | Site Map

(Updated 12.10.07)